"Saturday WOD"

Saturday 30 /10/10

5 Rounds

400 m

10 Squats

10 Hang Power Cleans 60/40 kg

10 KTE

Scale up or down as required

"Freaky Friday Frolic"

Friday 29/10/10

"Team WOD"

In teams of Three complete

Freaky Row ( 3 k Row)

150 WBS

2 Balloon Runs

2 Dunkin Apple Runs

90 Push ups

This WOD was done in the main in true Halloween Spirit

See Ronnies Facebook page for more details

"Thursday WOD"

Thursday 28/10/10

"How Hard Can It Be"

AMRAP 20

5 Burpees

10 Push ups

15 Sit ups

20 Squats

Scale as required

" Wednesday WOD"

Wednesday 27/10/10

"The Sandra"

400 m

21 - 15 - 09

WBS 9/5 kg

Push ups

400 m

21 - 15 - 09

Pull ups

Squats

400 m

21 - 15 - 09

KBS 24/16 kg

Sit ups

Scale as required

"Tuesday WOD"

Tuesday 26/10/10

" The Three Course Meal"

"The Starter"

2 Rounds of the XF warm up + 2 sets of OHS

"The Main Meal"

3 x 5 Reps

3 x 3 Reps

3 x 1 Rep

Hang Power Snatch

Try and increase weight each set

"The Desert"

2000 mtre Row

"Monday WOD"

Monday 25/10/10

"The Norrie + 1"

51 Sit ups

25R/26L SA Snatch

26 Pull ups

51 Squats

26 Push ups

51 Alt Sit ups

25 Push ups

51 Squats

25 Pull ups

26R/25L SA Snatch

51 Sit ups

SA/ Snatch Men 20 kg - Ladies 12.5 kg

Scale as required

"Kev's Sunday Session"

Sunday 24/10/10

10 Rounds or AMRAP 20

150 mtrs

7 CTB Pull ups

7 Front Squat

7 Push Press

40/25 kg

Scale as required

"Saturday WOD"

Saturday 23/10/10

4 Rounds

500 m

20 WBS

20 Sit ups

20 Squats

Scale as required

"Friday Frolic"

Friday 22/10/10

"Friday Funday - Without The Fun"

Team WOD

In Team's of two alternate each exercise

200 mtr Row

15 Bench Press 60/35 kg

25 Sit ups

AMRAP 30 mins

If on your own

Row 250 mtrs - AMRAP 20

Scale as required

"Thursday WOD"

Thursday 21/10/10

" Ann's Back"

In 5 mins complete

400 m R/R/X

As many Ground to overhead

as you can in the time remaining

Men 50 kg - Ladies 30 kg

3 Rounds

Scale as required

"Wednesday WOD"

Wednesday 20/10/10

"Hell It's Only 50 Burpees"

50 Box Jump 16"20"24"

400 m

50 Squats

200 m

50 BB Push Press 20/15 kg

400 m

50 Pull ups

200 m

50 Sit ups

400 m

50 Burpees

800 m

Scale as required IE 40 or 30 Rep versions

"Tuesday WOD"

Tuesday 19/10/10

R/R/X 400 mtrs

21 - 18 - 15 - 12 - 09

09 - 12 - 15 - 18 - 21

K B S 24/16 kg

DB PP 20/10 kg

Scale as required

"Monday WOD"

Monday 18/10/10

2 Rounds

15 Front Squat 50/35 kg

20 Pull ups

15 Push Press 50/35 kg

30 Deadlift 50/35 kg

15 Back Squat 50/35 kg

40 Push ups

Scale as required

"Kev's Sunday Session"

Sunday 17/10/10

3 Rounds

1000 mtrs

33 squats

33 Push ups

33 Sit ups

Scale as required

"Saturday WOD"

Saturday 16/10/10

Evilution

10 Rounds of 1 min work - 1min rest

Ronnie's choice of exercises or combination of exercises

Exercises or combinations changed each round

"Friday Frolic"

Friday 15/10/10

In teams of two complete the following

10 Rounds

250 m Row

15 Box Jumps 20"

10 Open Handed deadlift

If on your own do 5 Rounds

Scale as required

Thursday WOD"

Thursday 14/10/10

400 m

+

12 - 09 - 06

BB Thruster 45/30 kg

Bar push ups

Bar Jumps each side

Pull ups

Scale as required

"Wednesday WOD"

Wednesday 13/10/10

5 Rounds

500 mtrs

20 Pull ups

15 Reps of any weighted movement

This was a chance to practice any weaknessess

"Tuesday WOD"

Tuesday 12/10/10

" Tabata This"

8 rounds of 20 sec work/10 sec rest of each exercise

1 min rest between each exercise

Record your lowest score in any round of each exercise

Total up to get a score.

Row for Cals

Squats

Pull ups

Push ups

Sit ups

Scale as as required

"Monday WOD"

Monday 11/10/10

Part 1

In 12 mins find your Push Press 5 RM

Part 2

21 - 18 - 15 - 12 - 09 - 06 - 03

S D H P 35/25 kg

Push Press 35/25 kg

Scale as required

"Kev's Sunday Session"

Sunday 10/10/10

10 Reps of each exercise x 10 Rounds

Sit ups

Back extensions

Push ups

Pull ups

Deadlift 40/27.5 kg

Squats

Sumo SQ Hold x 10 sec

Shoulder press 15/7.5 kg

OHS 15/7.5 kg

KBS 16/12 kg

Scale as required

"Saturday WOD"

Saturday 09/10/10

R/R/X ----- 500 - 400 - 300 - 200 - 100

SB Squats -- 50 -- 40 -- 30 -- 20 -- 10

Sit ups ----- 50 -- 40 -- 30 -- 20 -- 10

DU's ------- 50 -- 40 -- 30 -- 20 -- 10

Sub Singles x 2

Scale as required

"Friday Frenzy"

Friday 08/10/10

3 Rounds

Run 800 m

10 P CL & PP/Jerk 60/40 kg

Scale as required

"Thursday WOD"

Thursday 07/10/10

Insertion

Run 1000 m

Assault

21 - 15 - 09

MB Squat Clean & Press 9/7/5 kg

Pull ups

KBS 24/16 kg

Extraction

Row 1000 m

Scale as required

"Wednesday WOD"

Wednesday 06/10/10

10 x 2 Bench Press

2 min rest between sets

Go heavy

"Tuesday WOD"

Tuesday 05/10/10

Row - XFT - Box Step

1 st Round 3 min of each - 1 min rest between exercises

2 min rest

2 nd Round 2 min of each - 1 min rest between exercises

2 min rest

3 rd Round 90 secs of each - 30 secs rest between exercises

Box Steps x 10 to score mtr

Record the total mtr

"Monday Wod"

Monday 04/10/10

"This Is The BBC"

Compare to 14/10/09

BBC

5 DL

5 HPCL

5 FSQ

5 PP

5 BSQ

42.5/27.5 kg

5 x BBC - 500 m Row

4 x BBC - 400 m Row

3 x BBC - 300 m Row

2 x BBC - 200 m Row

1 x BBC - 100 m Row

Scale as required

"Kev's Sunday Session"

Sunday 03/10/10

AMRAP 20

20 Cal Row

20 KBS 24/16 kg

20 Squats

20 DB HPCL 15 kg

20 DB Alt Leg lunge

Scale up or down as required

"Saturday WOD"

Saturday 02/10/10

"Barry"

21 - 18 - 15 - 12 - 09

Box Jumps

SA DB PCL & Press L/R

Squats

15/10 kg

Scale up or down as required

"Friday Frolic"

Friday 01/10/10

"Team WOD"

In teams of two alternating each exercise

21 - 18 - 15

Row for Cals

Upright Row

Bench Hops(each side)

Step ups 14" (each leg)

Behind neck Press 30/20 kg

Complete 2 Rounds

If on your own do 1 Round

Scale as required